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Fueling Recovery: Nutrition Tips and Strategies to Speed up Injury Rehabilitation Did you know what the economic impact of injury is ? In the USA over 9 billion is spent on people aged between 17 and 44 a year on injury and rehabilitation Injuries also have a significant mental and physical burden with athletes often missing over a week of training and/or work the initial response to injury is the inflammatory response which is essential to initiate optimal healing PROTEIN NEEDS Injury-induced stress elevates protein needs by about 80% above baseline. For active individuals, a range of 1.4 to 2.0 g/kg/d of protein is recommended to maintain a neutral nitrogen protein balance Thus, during rehabilitation, protein intakes of at least 1.6 g/kg/d and closer to 2.0 to 3.0 g/kg/d are recommended, with an emphasis on consuming about 3 grams of leucine per serving A single 30-g dose of protein was optimal for maximising protein synthesis in healthy individuals. COMPLEX CARBOHYDRATES Carbohydrates are a key source of energy during rehabilitation. Their contribution to recovery is expansive, including roles in immunology, hormonal factors, and enzymatic processes No more than 60% of total calories should be from carbohydrates; greater consumption could lead to hyperglycemia, thereby hindering healing and immune function ESSENTIAL FATTY ACIDS Fat is a critical source of energy for healing wounds and increasing cell proliferation. Polyunsaturated and monounsaturated fatty acids are used for cell membrane production, whereas saturated fatty acids are often used for fuel. Approximately 20% to 25% of calories should be from fat: 0.8 to 2 g/kg/d (due to the caloric density CREATINE Creatine is an organic compound that is synthesized in small amounts in the body from the amino acids arginine, methionine, and glycine. Creatine can also be obtained exogenously from foods that are high in protein, such as fish and beef Creatine is the most effective ergogenic aids available for improving intense exercise performance and enhancing LBM when combined with exercise. OMEGA 3 Fatty Acids In addition to anti-inflammatory effects, ω-3 fatty acids have demonstrated benefits in immobilized patients by increasing muscle protein synthesis and mitigating muscle loss VITAMIN D Vitamin D is typically recognized for its importance in calcium and bone regulation, but it also plays a role in innate and acquired immune regulation as well as skeletal muscle function, thereby having potential implications for improving recovery. Vitamin D deficiency is defined as having <75 nmol/L of circulating 25-hydroxyvitamin D (25[OH]D) or <30 nmol/L of vitamin D If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) Reference J Athl Train. 2020 Sep; 55(9): 918–930. Published online 2020 Sep 19. doi: 10.4085/1062-6050-550-19 PMCID: PMC7534941 PMID: 32991705 Nutritional Considerations and Strategies to Facilitate Injury Recovery and Rehabilitation Abbie E. Smith-Ryan, PhD, CSCS*D,*†‡ Katie R. Hirsch, MA,*† Hannah E. Saylor, MS, RD,*†Lacey M. Gould, BS,* and Malia N. M. Blue, MA†

How to Fuel Your Body: Nutrition Advice for Exercise-Induced Injuries Injuries can be a massive aspect of exercising and doing sport ,whether for funsies or competitive. When we become injured it can result in cessation or a reduction in the participation in sport and decreased physical activity. Coming in to our clinic to get adjusted and massaged is only part of the solution, also need to think of how we can use nutrition to our advantage to help our body heal 1st stage of injury- Inflammation. Inflammation can least for hours or days, even though inflammation is ESSENTIAL to get the body healing, EXCESS inflammation is counterproductive for healing The GOOD NEWS is that in otherwise healthy individuals, nutritional interventions are usually not needed and the focus is going to the Dr of Chiropractic to reduce muscle tension and improving joint function Injuries involving immobilisation and/or reduced activity Substantial muscle loss has been reported in as little as 5 days of disuse and can start after 36 hours of inactivity. The changes in muscle mass is determined by the rate of Muscle protein synthesis and breakdown. This is where protein particularly will be essential. ENERGY INTAKE Energy expenditure may have increased by 15% and up to 50% depending on the the and severity of the injury If you have to use crutches , the energy expenditure for ambulation is increased 2 to 3 fold Thus, both energy and macronutrient intake must be considered very carefully. If reduced energy intake is warranted, factors promoting satiety despite a reduced energy intake, including protein dose and type, plus low energy density choices such as vegetables need to be considered . Energy balance should be the aim during reduced inactivity and/or immobilization due to injury. Creatine supplementation Widely used to enhance muscle gains during resistance exercise training . Furthermore, creatine supplementation has been shown to counteract disorders of muscle During rehabilitation after immobility, creatine supplementation resulted in an increased rate of muscle growth and strength gains compared with placebo There is a clear association of many micronutrients, such as zinc, vitamin C, vitamin A (and others), with various aspects of wound healing and recovery from injury, including muscle disuse Sufficient calcium and vitamin D during healing from fractures is important for optimal bone formation. If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) Reference Sports Medicine (Auckland, N.z.) Sports Med. 2015; 45: 93–104. Published online 2015 Nov 9. doi: 10.1007/s40279-015-0398-4 PMCID: PMC4672013 PMID: 26553492 Nutritional Support for Exercise-Induced Injuries Kevin D. Tipton

Fueling Your Body for Injury Prevention: Nutritional Tips to Keep You Going Strong Playing sports is fun but research shows that most athletes incur one injury throughout their careers. When injury occurs, it usually results in more than 7 days of absence from competition or training. The most common areas injured are - head and neck - upper and lower limbs The most common tissue types injured are - superficial tissues and skin - ligaments and joint capsules Nutrition has significant implications for injury prevention and we usually focus on the following - amino acid and protein intake (increasing intake to 2.3g per Kg a day is known to reduce muscle loss in states of negative energy balance) - antioxidants - Vitamin C and e - creatine -improves strength ,increasing lean muscle mass and helps muscles recover - omega 3 -preventing muscle loss after 4 weeks of consumption of 3900mg fish oil daily. Why do we focus on these? They have great therapeutic roles in preventing muscle loss and anabolic resistance AS WELL as promoting injury healing. If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) Reference Nutrients. 2022 Jan; 14(1): 53. Published online 2021 Dec 23. doi: 10.3390/nu14010053 PMCID: PMC8746600 PMID: 35010929 Nutritional Considerations for Injury Prevention and Recovery in Combat Sports Hüseyin Hüsrev Turnagöl,* Şükran Nazan Koşar, Yasemin Güzel, Selin Aktitiz, and Muhammed Mustafa Atakan

Say Goodbye to Headaches with Magnesium: The Benefits You Need to Know Magnesium deficiency can occur with mild to moderate tension type headaches and migraines. 90% of headaches that come into practice that are primary headaches are Migraines, Tension type headaches and Cluster Headaches Magnesium for headaches offers an alternative to traditional medication which brings issues of addiction and side effects. Currently there is an opioid crisis that's killings 100s daily from overdose. With nearly 60% of opioid prescriptions initially filled for neck and low back complaints, magnesium can be a great thing to add to your adjustments to help relieve headaches Magnesium deficiency may or may not give you symptoms, but if you do get symptoms they may include - nausea - vomiting - lethargy - nervousness - anxiety/stress Magnesium deficiency is MORE COMMON in postmenopausal woman with osteoperosis and woman aged 18-22 If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) Reference . 2020 Aug 31;12(9):2660. doi: 10.3390/nu12092660. Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate Jeanette A Maier 1, Gisele Pickering 2, Elena Giacomoni 3, Alessandra Cazzaniga 1, Paolo Pellegrino 3 Affiliations expand PMID: 32878232 PMCID: PMC7551876 DOI: 10.3390/nu12092660

Preventing Low Back Pain: Understanding the Top Risk Factors and How to Avoid Recurring Pain Low back pain is pain and discomfort originating in the waist, and may not have specific causes or structural factors. Pain may also radiate down the legs Around 4 in 5 Adults have reported a history of low back pain, particularly those under 45 years of age. The research looked into those ages between 18 - 60 to look into risk factors for nonspecific low back pain and found the following risk factors - Being over 30 - Female - Having a BMI of 24 or higher - Having a longer education time - Being Married - Having a history of low back pain - Engaging in heavy labor - Maintaining a FIXED working posture ( Desk Job, Standing at a cashier all day) - Exposure to vibration sources However They also found that exercising at least twice a week and having a good mental state were found to reduce the risk of nonspecific low back pain. . Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) acute lumber pain relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/AcuteLumbardiscpainmanagementonlineprogramhealthwisechiropracticsunburystrathtullohmelton Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/lumbar-disc-herniation-lets-help-you-out https://www.healthwisechiropractic.com.au/post/can-chronic-low-back-pain-lead-to-heart-problems https://www.healthwisechiropractic.com.au/post/return-to-play-after-symptomatic-lumbar-disc-herniation-in-elite-athletes https://www.healthwisechiropractic.com.au/post/spinal-adjustments-can-influence-brain-activity-in-patients-with-symptomatic-disc-herniations https://www.healthwisechiropractic.com.au/post/dry-needling-or-corticosteroid-injection-for-pain-and-disability https://www.healthwisechiropractic.com.au/post/low-back-exercises-that-actually-provide-benefit Reference Research article Open Access Published: 29 July 2023 Risk factors analysis and risk prediction model construction of non-specific low back pain: an ambidirectional cohort study Wenjie Lu, Zecheng Shen, Yunlin Chen, Xudong Hu, Chaoyue Ruan, Weihu Ma & Weiyu Jiang Journal of Orthopaedic Surgery and Research volume 18, Article number: 545 (2023)

What is Manipulation? The new definition of manipulation is A SEPARATION (gapping) of opposing articular surfaces of a synovial joint, CAUSED by a force applied perpendicularly to those articular surfaces, that results in CAVITATION within the synovial fluid of that joint What are synovial joints ? Synovial joints are the MOST COMMON type of joint in the body. They are usually freely mobile what is the function of the synovial joints ? The synovial joints allow the articular cartilage (that cover the ends of bones) to act as a LOAD BEARING , LOW FRICTION and WEAR RESISTANT surface to facilitate JOINT MOVEMENT Why is Manipulation important ? When the body becomes fixated , it can cause - Pain - Dysfunction - Degeneration of spine - Wear and tear of the joints. - Poor Posture Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) https://www.healthwisechiropractic.com.au/chiropracticonlinehealthprogram Reference What is manipulation? A new definition David W. Evans & Nicholas Lucas BMC Musculoskeletal Disorders volume 24, Article number: 194 (2023) upper cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/uppercrosssyndromeonlineprogramhealthwisechiropracticsunburymeltonstrathtulloh Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome lower cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/LowerCrossedsyndromebadpotureonlineprogramhealthwisechiropractic Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome

Are Heavy Schoolbags Hurting Your Posture? Examining the Effects of Carrying Backpacks on our Physical Health Schoolbag carriage is an essential part of our kids school life, but when the bags are excessive in weight they can - compromise posure - induce neuro musculoskeletal disorders - interupt cardiopulmonary function - cause shoulder, back and hand pain. When there is EXCESSS weight in the school bag, it can cause stress on the neck, back and lower back vertebrae. Heavy schoolbags are associated with postural deviations, such as posterior pelvic tilt, increased thoracic kyphosis, increased forward trunk lean, changes in lung function and changes in gait kinematics. With back pain in kids aged 8-13 years having back pain, ( 1 in 3 kids) researchers wanted to see how much weight should the backpack be When the backpack is 10-15% of the childs body mass, there is an association with having more problems. In other words m if your child is 50kg , try and make sure the bag weights less than 5kg The 2023 research also found that with an increase in bag weight, there was alterations in gait including - elevations in forefoot and heel forces - reduction in gait speed kids who have bag carrying weight of more than 15% of their body weight had .... 9 TIMES MORE PAIN compared to those carrying under the threshold. This is a huge difference and a good prompt to inspire children to carry less. Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) https://www.healthwisechiropractic.com.au/chiropracticonlinehealthprogram Reference Children (Basel). 2023 Sep; 10(9): 1497. Published online 2023 Sep 1. doi: 10.3390/children10091497 PMCID: PMC10528080 PMID: 37761458 The Acute Effects of Schoolbag Loading on Posture and Gait Mechanics in 10- to 13-Year-Old Children: A Cohort from the North West Province POSTURE ONLINE upper cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/uppercrosssyndromeonlineprogramhealthwisechiropracticsunburymeltonstrathtulloh Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome lower cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/LowerCrossedsyndromebadpotureonlineprogramhealthwisechiropractic Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome

How to Improve Your Posture While Working at a Desk: Advice and Tips Here is some great advice from a study in 2023 Researchers looked into how many times a person should shift their posture in each hour to reduce low back pain They tested 10 times, 20 times and 30 times. The result? For the upper and lower back, 20 to 30 times reduced percieved discomfort 30 shifts provideded buffering effects on percieved muscle discomfort in the neck , shoulder and lower back! Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) https://www.healthwisechiropractic.com.au/chiropracticonlinehealthprogram Reference J Manipulative Physiol Ther . 2023 Sep 29;S0161-4754(23)00053-2. doi: 10.1016/j.jmpt.2023.06.003. Online ahead of print. Effects of Postural Shifting Frequency on Perceived Musculoskeletal Discomfort During 1-Hour Sitting in Office Workers Nipaporn Akkarakittichoke 1, Pooriput Waongenngarm 2, Prawit Janwantanakul 3 upper cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/uppercrosssyndromeonlineprogramhealthwisechiropracticsunburymeltonstrathtulloh Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome lower cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/LowerCrossedsyndromebadpotureonlineprogramhealthwisechiropractic Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome

How Does Poor Posture Contribute to Lower Back Pain and Postural Sway? Low back pain is a SIGNIFICANT health problem associated with HIGH treatment costs, sick leave and individual suffering. The prevalence increases with age, and low back pain occurs in about 20% of people aged between 20 - 59 years old. Postural sway can be associated with low back pain, and conditions along the spine like neck pain, tension-type headaches and neck dysfunction Research from 2023 found that when low back pain sufferers were tested, they had INCREASED postural sway. The people who were MOST likely to have postural sway are - older people - men - taller people - low education levels - smokers Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) https://www.healthwisechiropractic.com.au/chiropracticonlinehealthprogram Reference Cohort study of postural sway and low back pain: the Copenhagen City Heart Study Anja Lykke Madsen 1 2, Finn Gyntelberg 3, Jacob Louis Marott 4, Peter Schnohr 4, Jens Astrup 5 upper cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/uppercrosssyndromeonlineprogramhealthwisechiropracticsunburymeltonstrathtulloh Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome lower cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/LowerCrossedsyndromebadpotureonlineprogramhealthwisechiropractic Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome

Say Goodbye to Dowager's Hump: How Chiropractic Care Can Help So what is a Dowagers Hump EXCESSIVE kyphotic curvature in the thoracic spine and a cobb angle of MORE than 40 degrees. Do you have a bump at the base of your neck? More than likely it is either the start or final stages of a dowagers hump How common is a Dowagers hump? The odds increase after 40 , with at least 20% of people having one and 1 in 2 having a dowagers hump when you are over 70 What happens when you develop a Dowagers Hump functional limitations musculoskeltal alterations increased risk of falls poor satisfaction of health How can Chiropractors help with Dowagers Hump A case report from 2023 looked into a patient that recieved 9 months of Chiropractic therapy, which showed a resolution of the patients symptoms and a decrease in curvature of the upper back What can be a cause of Dowagers Hump It is usually from an imbalance of muscles and the subluxations of the spine in the neck and upper back. Look at our online program for upper cross syndrome as the tight muscles are Upper Trapezius, Cervical Flexor Muscles, Misalignent of the Shoulder Joint. Other signs you may have problems Forward Head posture scapula protraction reduced standing height decreased lumbar lordosis increased incidence of future fractures. Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) https://www.healthwisechiropractic.com.au/chiropracticonlinehealthprogram Reference J Med Life. 2023 Jun; 16(6): 957–962. doi: 10.25122/jml-2023-0026 PMCID: PMC10478669 PMID: 37675179 Remission of Dowager’s hump by manipulative correction of spinal alignment: a case report Cherie Chau, 1 Eric Chun-Pu Chu, 2 ,* Kevin Hsu-Kai Huang, 2 Damien Tam, 2 and Gordon Cheung 2 SHOULDER ONLINE BLOGS shoulder impingement relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/shoulderimpingementbursitisonlineprogramhealthwisechiropracticsunburymeltonstrathtulloh Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/shoulder-impingement-syndrome-how-chiropractic-can-help https://www.healthwisechiropractic.com.au/post/effectiveness-of-scapular-mobilisation-in-impingement-syndrome-shoulder-pain https://www.healthwisechiropractic.com.au/post/pain-in-the-shoulder-it-could-be-impingement-syndrome https://www.healthwisechiropractic.com.au/post/chiropractic-or-injections-for-shoulder-pain https://www.healthwisechiropractic.com.au/post/shoulder-pain-is-it-quadrangular-space-syndrome https://www.healthwisechiropractic.com.au/post/calcific-bursitis-and-tendonitis-causing-shoulder-pain https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a thoracic outlet relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/thoracicoutletsyndromeupperbackpainonlineprogramhealthwisechiropracticsunburymeltonstarthtulloh Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/1-in-10-people-get-thoracic-outlet-syndrome-so-what-is-it https://www.healthwisechiropractic.com.au/post/what-is-causing-your-pins-and-needles-health-wise-chiropractic-may-have-the-answers frozen shoulder relief chiropractic treatment online! 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Optimising Your Sleep Environment: Tips for Finding Your Best Sleeping Position Sleep problems or deprivations are a widespread condition affecting millions worldwide. More than one-third of the population reports insomnia complaints Almost 1 billion people worldwide are afflicted with sleep apnea Risk factors are Hypertension Asthma Dementia People with insomnia are 2.5 times more likely to suffer CHRONIC CONDITIONS Sleep-deprived drivers are TWICE as likely to be involved in an accident 10% of workers reported a work accident due to being sleep deprived. What happens with Sleep Bruxism A sleep-related disorder characterised by clenching and grinding of teeth during sleep Affects up to 30% of children This may induce TMJ disorder which can result in headaches earaches and facial pain Let's talk about sleep ergonomics Firstly pillows, researchers looked at heights of pillows ranging from 10mm to 60 mm When people sleep on a B shaped pillow, the optimal elevation is 35.9 mm A sagging spine due to insufficient region support might induce discomfort, insomnia and sleep-related muscle and spine problems Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) https://www.healthwisechiropractic.com.au/chiropracticonlinehealthprogram Reference Bioengineering (Basel) . 2023 Aug 2;10(8):917. doi: 10.3390/bioengineering10080917. Computational Biomechanics of Sleep: A Systematic Mapping Review Ethan Shiu-Wang Cheng 1 2, Derek Ka-Hei Lai 1, Ye-Jiao Mao 1, Timothy Tin-Yan Lee 1, Wing-Kai Lam 3, James Chung-Wai Cheung 1 4, Duo Wai-Chi Wong 1 4 POSTURE ONLINE upper cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/uppercrosssyndromeonlineprogramhealthwisechiropracticsunburymeltonstrathtulloh Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome lower cross relief chiropractic treatment online! Stand Corrected https://www.healthwisechiropractic.com.au/challenge-page/LowerCrossedsyndromebadpotureonlineprogramhealthwisechiropractic Or check out our relevant blogs https://www.healthwisechiropractic.com.au/post/bad-posture-it-could-be-upper-crossed-syndrome https://www.healthwisechiropractic.com.au/post/poor-posture-you-probably-have-breathing-problems-too-here-s-what-the-research-says https://www.healthwisechiropractic.com.au/post/does-bad-posture-lead-to-headaches https://www.healthwisechiropractic.com.au/post/do-you-have-poor-posture-you-are-2000-more-likely-to-have-a https://www.healthwisechiropractic.com.au/post/sitting-alot-you-could-develop-lower-cross-syndrome

Effective Exercises for Treating Upper Crossed Syndrome: A Comprehensive Guide Upper Crossed Syndrome is characterised by tightness and weakness of the neck , shoulder and upper back There is altered muscle activation and movement patterns of the head ,neck and back muscles The muscles tightened/shortened are Sub occipitals Sternocleidomastoid Levator Scapulae Pec Major and Minor Scalenes Upper Traps The Muscles weakened are Deep neck Flexors Serratus Anterior Rhomboids Middle Traps Lower Traps These imbalances can lead to Headaches Neck Pain Chest Pain Upper Back Pain Tingling in the upper arms Limited Motion in arm and shoulders Shoulder joint dysfunction Neck Dysfunction Postural abnormalities that occur are: Forward head posture Cervical Lordosis Thoracic Hyperkyphosis Protracted and elevated shoulders (rounded shoulders) Scapular winging ( increase in internal rotation and abduction) The main risk factor for developing upper crossed syndrome is abnormal posture for PROLONGED DURATION Patients with improper postures are prone to muscle injuries after handling or lifting heavy objects Muscle pain may increase in relation to standing continuously or improperly sitting for long hours When we treat Upper Cross Syndrome as Chiropractors we look at the posture and a gateway to what is going on with the spine, so we adjust the spine and work on the tightened muscles to release the joint and muscle dysfunction Research looked into whether exercise and stretching was going to be beneficial a 2016 study found that exercising 3 times a week for 4 weeks helped bring benefit to patients by increasing body temperature a 2019 study looked into doing 3 session per week for 8 weeks ( 50 minute sessions) and it showed stretching is good for managing muscular imbalances in patients Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY! If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) https://www.healthwisechiropractic.com.au/chiropracticonlinehealthprogram Reference Healthcare (Basel). 2023 Aug; 11(16): 2328. Published online 2023 Aug 17. doi: 10.3390/healthcare11162328 PMCID: PMC10454745 PMID: 37628525 Treatment of Upper Crossed Syndrome: A Narrative Systematic Review Min Cheol Chang,1 Yoo Jin Choo,1 Keeyong Hong,2 Mathieu Boudier-Revéret,3 and Seoyon Yang4,* Arnold Wong, Academic Editor upper cross relief chiropractic treatment online! 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